Dumbbell Reverse Fly

1. Stand with feet hip width apart holding a light dumbbell in each hand, or sit on the end of a bench.
2. Hinge forward at the hips with a flat back until your torso is near parallel to the floor.
3. Let the dumbbells hang below your chest with palms facing each other and elbows slightly bent.
4. Brace your core and set your neck in a neutral position.
5. Raise both dumbbells out to your sides in a wide arc until your arms are level with your back.
6. Squeeze your shoulder blades together gently at the top for a moment.
7. Lower the dumbbells back under control to the hanging position.
8. Repeat for the desired reps without swinging your torso.

Common Mistakes

• Going too heavy: big dumbbells force momentum and turn the fly into a row-swing hybrid that the rear delts barely feel. Choose a weight you can raise slowly with a clear squeeze at the top.
• Standing up during the rep: raising the torso as you lift the weights uses the lower back to create motion. Set your hinge angle and hold it constant for the whole set.
• Straightening the arms fully: locked elbows lengthen the lever until the shoulders and traps take over. Keep a fixed soft bend in the elbows and move from the shoulder joint.
• Lifting past the back line: swinging the arms above torso level shifts tension into the traps. Stop when the arms are in line with your back and squeeze there.